Positive Psychology

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An alternative approach to understand what happiness or quality of life is about.

Destiny is not a matter of chance, it is a matter of choice.  It is not a thing to be waited for, it is a thing to be achieved. 

                            -William Jennings Bryan



 Positive Psychology is the scientific study of the strengths and virtues that enable individuals and communities to thrive.

 

Positive psychology is one of the newest branches of psychology to emerge. This particular area of psychology focuses on human prospering. While many other branches of psychology tend to focus on dysfunction and abnormal behavior, positive psychology is centered on helping people become happier. 

 

Positive Psychology has three central concerns:

  • Positive Emotion
  • Positive Individual Traits
  • Positive Institutions

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12 Mindfulness Hacks You Can Use in 24 Hours

Mindfulness is all the rage these days, and with good reason.

 

Practicing mindfulness has been shown to reduce stress and anxiety.

 

A new study from the University of Oxford even found that mindfulness-based cognitive therapy (MBCT) is as effective as antidepressants in preventing depression relapses.

 

What is Mindfulness?

 

What may at first seem like senseless hippie jargon is actually quite simple — mindfulness teaches an individual to observe his or her own behavior and thought process totally devoid of judgment. Individuals acknowledge their feelings and thoughts, then release them.

 

Mindfulness teaches individuals to be present in and embrace the moments of life, rather than be suffocated by the constant self-criticism and anxiety that so often plagues our minds.

 

12 Mindfulness Hacks in 24 Hours

 

Practicing mindfulness isn’t just for the Zen Buddhists, sitting in lotus flower positions on the tops of snow-capped mountains. In fact, you can practice numerous mindfulness techniques in a single day.

In the Morning

 

1. Start a Mindful Morning Routine.

 

When waking up in the AM, instead of going about business as usual and thinking ahead about the upcoming meetings, reports, and stresses of the day ahead, give attention to the physical elements of your morning routine. Feel the water on your skin when you shower, smell the shampoo and soap, notice how your brush feels as it smooths your hair, and hear the sound your toothbrush makes rubbing against your teeth.

 

2. Coffee Concentration.

 

Buddhist monks have a form of meditation involving a tea ceremony, in which monks devote utmost concentration to every aspect of the tea. You can do this with your own morning drink. Listen to the sounds of your coffee maker at it brews your drink and the smell the aroma. Study the color of your

 

coffee, watching how it changes when you add milk or cream. Feel the warmth of the mug in your hands. Then, finally, study the taste in measured sips. Eating and drinking are everyday practices we often take for granted, but they can easily become mindfulness exercises that can be utilized throughout the day.

3. Exercise to Connect With Body.

 

Exercise presents another opportunity for mindfulness, as you focus on your breathing, your form, and your body’s movement. If you’re running, listen to the pounding sound of your feet on the pavement. If you’re lifting weights, feel the cool metal bar in your hands. Don’t let negative thoughts and distractions slip in.

 

Afternoon Moments of Zen

 

4. Sketch a Doodle.

 

Grab a notepad and pencil, find a subject, and get sketching. Don’t write this one off believing yourself to have no artistic talent. Anyone (yes, really, truly anyone) can draw. It only takes practice. Choosing a subject is simple — you can even draw the Starbucks cup sitting on your desk.

Begin drawing by choosing a point on your subject to start drawing from.

 

Then, follow the lines of the object with your eyes and pencil. Study the subtle indentations, the gentle curves, and the shadows cast by the cup. Sketching is a great study in mindfulness, requiring concentration and awareness. Plus, your sketch can be as simple or as detailed as you’d like, serving as a great short or long break from constant screen time.

 

5. Take Time to Stretch.

 

Take a mid-day break from the office and step outside to do some basic stretching. Stretching is good for maintaining a healthy body, and taking the opportunity to study how your muscles move and feel is a great opportunity for mindfulness.

 

6. A Few Minutes of Deep Breathing.

 

Focused breathing is an often-cited mantra of meditation pros and yogis, and not without reason. We breathe constantly, but are almost always unconscious of its activity. Taking the time to focus on breathing helps individuals find connection with their bodies.

 

Try this almost laughably simple breathing exercise: Take a slow, deep breath in through your nose, breathing in air from your belly rather than your chest. Pause a moment, holding in your breath, before letting the air out slowly through your mouth. It’s that simple, just rinse and repeat!

 

7. Ongoing Check-Ins.

 

Pause regularly throughout the day and assess the state of your body and mind. How is your posture? Are you clenching your jaw? Are you thirsty? You may be surprised what you learn about yourself through these regular check-ins. Try to practice these mini check-ins every hour or so. Some individuals use periodic vibrating smart watch alarms to serve as quick reminders to collect themselves and refocus.

In The Evening

 

8. Take Out the Ear Buds.

 

When walking home from work or jumping on a bus, avoid the temptation to put in your ear buds. Instead, focus on what is happening around you. Hear the birds singing, listen to the children playing on the nearby jungle gym, and be fully present.

 

9. Meditative Mind Dump.

 

Dedicate 10–15 minutes to sitting down with just a pen and a pad of paper. Use this time to write out any and all thoughts that are swirling about in your mind. Not only will writing down your thoughts help clear your mind and relieve built-up stress, but you also may stumble upon some genius ideas that were previously buried.

 

10. Clear Mind (And Dishes) With Chores.

 

Arriving home to be greeted by mountains of dirty dishes is far from fun. Instead of attacking your dishes, laundry, and garbage duties with dread, turn those burdensome chores into mindfulness exercises. Feel the water on your hands (or gloves) and study the texture of the sponge as you go about cleaning dishes. Take care to concentrate on the shape and weight of the plates, bowls, and utensils as you clean them.

 

11. Get Lost In The Music.

 

Music can be another handy tool for practicing mindfulness as part of your everyday routine. Ideally, choose a song you’ve never heard before and hit play. Avoid letting your mind drift into thoughts about the song’s genre, artist, and lyrical meaning. Instead, simply listen with attention to the song, following the beats and crescendos while keeping your mind quiet.

 

12. Try A Guided Meditation.

 

As the mindfulness movement grows in popularity, more apps and resources are becoming available to aid you in your journey. Check out popular apps like Headspace and Calm. You may also try listening one of the many guided meditation videos on YouTube, which are especially calming when you’re getting ready to power down before bed.

 

What mindfulness tactics do you employ in your average day?

 

 

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Moment of Love

 

 

To help spread this Moment of Love, click here. And don't miss our collection of inspiring news articles, videos, inspirational resources, and our heart and mind expanding free online courses providing rich inspiration and education. Thanks for taking this moment to invite heartfelt love into our lives and into our world.

 

 

Glad To Be Alive The Path To Adulthood – Healing The Pain Becoming The Adult Overcoming Loneliness – Part Two How To Overcome Loneliness How We End Up In Misery How To Deal With Loneliness Emotional Abuse Test Emotional Health – What Millions Still Don’t Know Emotional Insecurity Help You Have Emotion You Have Beliefs You Have Choice You Are Enough You Are Loved You Have A Heart

EMOTIONAL HEALTH –

The degree to which you open up to and embrace the life energy that you use as raw material for your thoughts and feelings.

EMOTIONAL HEALING –

Removing the gunk that clogs up and inhibits the flow of life energy moving through you.

EMOTION –

A fusion of thought and feeling that expands your consciousness.

 

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Positive Emotions

How do you define positive emotions? 

 

If we look at a whole range of positive emotions—from amusement to awe to interest to gratitude to inspiration—what they all have in common is that they are reactions to your current circumstances.  Positive emotions have a kind of alluring glitter dust on them. You want to rea­rrange your day to get more of those sparkling moments.

Positive emotions tell us not just what the body needs but what we need mentally and emotionally and what our future selves might need. They help us broaden our minds and our outlook and build our resources down the road.  Understanding positive emotions entails the study of contentment with the past, happiness in the present, and hope for the future.

 

Read more: How to Maintain and Enhance Positive Emotions



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6 Times When Your Intuition Is Never Wrong
There are moments when it is wise to ask for a second opinion. Then, there are these situations, when no one knows the best answer but you.
6 Times When You Must Trust Yourself     Read more...
 
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Personal Growth Courses

 

Free Online Courses To Inspire Personal Growth


The powerful lessons in these personal growth courses contain thought-provoking essays, quotes from some of the greatest thinkers ever, beautiful photos, moving online videos, and empowering exercises designed to inspire and bring greater understanding and deeper meaning to your life. Promote your personal growth and treat yourself to the treasure chest of inspiration and education here.

 

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These thought-provoking lessons generally take one to two hours to complete. The purpose of every lesson is to empower us all to be more effective and inspiring in building a brighter future.

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Positive Individual Traits

Traits of human consciousness; or perhaps we can call them the endowments of human character, or simply character or positive individual traits.



Understanding positive individual traits consists of the study of the strengths and virtues, such as the capacity for love and work, courage, compassion, resilience, creativity, curiosity, integrity, self-knowledge, moderation, self-control, and wisdom.

 

Everybody has their own personal traits which can be determined arguably either hereditary or by the environment in which a person grew up in.  They can be defined as the sum of the total physical, mental, emotional and social characteristics of an individual or by the pattern of thoughts, feelings and behavior which makes them unique.

 

Some people wake up excited to face the day while others pull the covers over their heads.  Do you realize your positive traits?

 

Attitudes toward life colors everything. Those who have a positive attitude do better at work, have stronger relationships with family and friends and get sick less often. Every individual is unique, but those with positive attitudes tend to share certain traits. Surrounding themselves with positive people, they manage to keep a youthful outlook no matter how old they are.

 

Be Grateful

 

Positive individuals give thanks for everything they have. People who focus on what is missing from their lives end up feeling frustrated and jealous of others. An upbeat attitude helps positive people see things from a different perspective. Looking at how far they have come, instead of how far they have to go, helps to keep positive people on the path to success. A positive person focuses on the goods things in life, not the bad.

Live in the Moment

 

Holding onto past hurts and disappointments can keep anyone from moving forward. Another characteristic of a positive person is the ability to let go of the past. Everyone makes mistakes in life, there is no way around it. However, positive people learn from their slip-ups in order to avoid similar ones in the future. Positive people make peace with their pasts and keep their eyes on the future. By forgiving themselves and other people, these individuals put their energy into moving forward, not backward.

Laugh

 

One secret for remaining positive is to laugh every day. Seeing the humor in life is important. No one should take things seriously all the time. Spending some time being goofy or joking around with friends helps people focus on the good things in life, not the bad. Positive individuals find ways to laugh. Funny movies, humorous books and jokes can keep anyone giggling instead of being a grouch.

Relax

 

Those with positive attitudes make sure they take some time for themselves every day. Outdoor physical activity helps release tension and relieves anxiety. Working on a favorite hobby or volunteering to work with the less fortunate are ways to boost gratitude and happy thoughts. Yoga is known for calming the mind and relaxing the body. Experts agree that daily practice can help relax and center even the most stressed-out individuals. Nurturing all parts of their personalities gives positive people the strength to face the day to day challenges of their lives.

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Positive Institutions



 

The enhancement of strengths.



Understanding positive institutions entails the study of the strengths that foster better communities, such as justice, responsibility, civility, parenting, nurturance, work ethic, leadership, teamwork, purpose, and tolerance.

 

There are many types of individual strengths such as character, talents, skills and knowledge.  By enchancing the use of one's strenghts in daily life, one can expect increased well-being.  Organizations that support employees strengths discovery and use will find it is not only good for the individual, but for the business.  Through your strengths you can find yourself in a state of flow, lose track of time, become absorbed in your work and function at the highest level of productivity.

 

What could be possible if your workplace was a positive institution?

  • A high pathway to well-being is positive institutions.  positive institutions enable your use of positive traits which enhance positive experiences and emotions.
  • Part of the positive experience is finding meaning in what we do.
  • While we experience positive emotions we build sustainable physical, psychological, emotional and social resources.

Read more: You have the Power

 

 A Time and Place For Everything


Positive people do not fight every battle. Letting go of small issues will free up time to work on more important things. Sure, they may be disappointed that a co-worker got the better cubicle, but, at the end of the day, it doesn't really matter. Instead of complaining about their workspace, positive people focus on improving their performance. They know a sunny cubicle won't seem so important when they are sitting in the corner office.

 

Being Part of Your Community

 

Being a part of a community is sometimes taken for granted.  Many of us have a baseline of social groups we have been a part of ranging from playgroups when small, school classes, work associates and friends mixed in between. But what if you haven’t had the opportunity to make connections with social groups you relate to? Or what if past relationships have faded away and you are suddenly having to “make friends” as an adult?

 

We should recognize that finding a social group that you want be a part of is not always easy. What if you are having trouble finding groups of people you can relate to?  What if you can’t find programs where you feel you “fit in”?

 

Get involved!

 

Challenge youself to take advantage of the past experience to meet new friends, become a part of a welcoming and enriching community, or bring old friends together to reunite.

 

Volunteer - Community volunteering refers to volunteers who work to improve community enhancement efforts in the area in which they live.  Neighborhood, church, and community groups play a key role in building strong cities from the neighborhoods up.  Supporting these understaffed groups can enable them to succeed in a variety of areas, which connect social, environmental, and economic boundaries.

 

 

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